• Saturday

    CrossFit Altius – CrossFit

    Warm-up

    Warm-up (No Measure)

    3:00 Bike or Row→ :20 Work/:40 Recovery*

    *Every round of :20 Work, increase the pace!

    Then…

    3 ROUNDS

    5 Bootstrappers

    10 Cossack Squats

    10 Scap Pull-Ups

    5 Kipping Swings

    Partner Workout

    Metcon (2 Rounds for reps)

    IN TEAMS OF 3…

    2 SETS x 3 MINUTES @ EACH STATION*

    STATION 1 — Back Squat (185/125)|(135/95)**

    STATION 2 — Cal Bike or Row

    STATION 3 — Toe to Bar

    STATION 4 — Rest

    *Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.

    **Back Squat comes from ground.

    (Score is Reps in Each Set)

    Finisher

    Metcon (No Measure)

    4 SETS FOR QUALITY

    10 DB Renegade Rows

    10 DBL DB Hammer Curls

    10 DBL DB Bicep Curls

    10 DBL DB Bent Over Row

    -Rest as Needed b/t Sets-

    (No Measure)